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最近一直在外奔波，站立很久，给大家介绍两个我最爱的体式，特别适合劳累一天之后的修复和静心。睡前做这个体式，有助于放松和拉伸身体、清理思绪、快速入眠。今天给大家介绍其中一个体式——卧英雄式。 这个体式的梵文名字叫Supta Virasana。Supta意思是卧、躺，Vira意思是英雄，Asana为体式，梵文读起来为” 苏坡他威尔阿萨那（Soup-tah veer-AHS-anna）”。 Sankrit name of this pose is called “Supta Virasana”. ”Supta” means “Lying down”, “Vira” means “Hero”, “Asana” means “Pose”. The name means reclining hero pose. Sankrit pronunciation is “Soup-tah veer-AHS-anna”. 拉伸身体前侧，从大腿前侧到脚踝到脚趾尖 加强足弓 放松膝盖周边的韧带、筋膜 开胸，拉伸腹部 促进肠胃蠕动，激活内脏器官 对于很多疾病，比如关节炎、骨盆前倾、腹泻、高血压、失眠、经痛、呼吸道疾病等都有很好的疗愈作用。所以经期、肚子痛都很适合做这个体式。 It stretches the whole front part of your body, from your abdomen, quadriceps, to ankle to your toes It strengthens your arches It relaxes tendons, ligaments in the knees It opens the chest It improves your digestion, activate your inner organs It has healing power over many ailments, such as arthritis, anterior tilt, diarrhea, high blood pressure, insomnia, menstrual pain, respiratory problems. So it’s a very good pose to practice when you have menstruation or diarrhea. .
双膝并拢跪地，双脚略微分开(小于胯的宽度)。 英雄式坐：臀部坐在地上两腿中间。可以把小腿的肌肉向外拨，让臀部更容易下去。 脚跟和脚内侧贴在臀的两侧，脚垂直向后，脚尖指向正后方。 如果臀部无法落下或者膝盖有压力，可以在臀部下方垫瑜伽砖（一个或者多个），直到自我感觉舒适为止。建议在毛毯或者瑜伽垫上练习，以缓解脚踝的压力。
Begin in a high kneeling position, knees together. You can also separate your knees but knees and feet should be no wider than your hip width. Place one or two blocks between your feet if your hips are away from the floor, until you feel comfortable. Suggest to do this pose on a blanket or yoga mat so that you don’t feel pressure underneath your legs or ankles. Sit in Virasana: sit your hip between your feet (hip should not be sitting on the legs or feet). You can move the flesh of your lower legs outward to create more space. Your upper body is upright. Arches and heels beside your hip, toes pointing to the back.
吸气，上半身后仰，两手分别放在身体后侧地面上，抬起臀部，趾骨向上向前抬高，找到一个臀部后方皮肤去找膝盖的感觉。这个动作我认为非常关键，帮助给后腰预留足够的空间，下腰肌得到足够的伸展。 呼气，在身体感受没有压力的情况下，慢慢的让头、双肩、上背放落到地面上。 如果向后躺感觉腰有压力或者膝盖离开地面，上半身抬起一点。在身体后方垫抱枕，抱枕的高度应该是直到感觉腰部没有压力为止。 上半身躺下之后，双手可以互抱手肘，也可以自然举过头顶放松在身体两边，手臂离身体约45度角，手掌朝上。注意如果后背下面有垫抱枕，手臂下方垫一些瑜伽砖或者瑜伽毯，尽量保持手臂与抱枕高度一致，更有助于放松（见下图）。 用手拨一下颈椎后侧，让颈椎充分延展。可以在颈椎位置垫一个瑜伽毯子，脖子自然伸长。 当感觉到整个身体安全进入之后，放松，刚开始可以保持30秒到1分钟左右，之后可以逐渐加强到5到10分钟甚至更久。
Inhale, lean torso back by first walking back onto your hands, then your elbows one by one. There is an important small movement to do here: lift your hip up, tilt your hip bone up and forward, feel the hip skin move towards your knees. By doing this, you are creating more space in your lower back, stretching the lower back muscle, so that your lower back is not contracted. Exhale, slowly release your head, shoulder, upper back towards the floor, without feeling any pressure or pain. If you feel any pain anywhere in the body, or couldn’t go down, come out of the pose a little. Support your middle and upper back, neck, and head with one or a few bolsters, height of which allows you to relax your back comfortably. Bring arms overhead to reach the opposite elbows, or stretch your arms overhead about 45 degrees to your torso. Palms facing upward. I find it most comfortable when the arms is in the same height with the torso. Use your hand to lengthen the back of your neck. You can use a blanket underneath your head, to make your neck naturally long. Stay in the pose for 30 seconds to 1 minute at first, then gradually increase the length of the time. You should feel completely relaxed in this pose.
出离这个体式同样重要，当你准备好了，双手放在脚掌上
用手肘支撑地面，慢慢从胸部抬起上半身，注意脖子、下腰不要用力！ 坐直身体后，双手支撑在膝盖前侧，抬臀，双腿双膝一直保持平行，勾脚踩地前驱站起，也可以坐下来把腿向前伸直，放松1分钟，直到你感觉舒适为止。注意脚不要外旋出来（尤其是初学者容易损伤膝盖），出离这个体式的双腿一定要保持平行，直进直出！ Place your hands on your feet。 Raise yourself onto forearms first. Then gradually press into the hands to bring your upper body up to sit. Please note to not use your neck or lower back when coming out, use your arms to support you coming up! Once you are able to sit up straight, put your hands in front of your knees, curl your toes, and lift your bum. You can walk your feet to the front and sit down. Relax for 1 minute. Please note to not come up by bringing your leg outward--it can cause danger to your knee especially for beginners, instead, keep both legs parallel when coming out.
如果身体下方需要垫瑜伽抱枕等辅具，找到你肩甲骨底部并画一条线（我喜欢想象我们的“胸罩线”）的位置，抱枕的边缘放在肩甲线的位置，而不是一直放到后腰，后腰是放空的。 膝盖打开的距离始终不要超过骨盆。膝盖和小腿不要离开地面。 安全、安全、安全。在这个动作中你不应该感受到腰、膝关节的疼痛，而是完全放松的。在进入这个体式中身体有任何一个部分感觉不适，都要出来，停留在你舒适的位置，或通过借助一部分的辅具进行调整，使身体达到安全、放松的状态。 在这个体式保持相对较长时间的时候，出离体式脚会变麻，这是正常现象。
If you place a bolster under your upper back, find the lower end point of your shoulder blade and draw a line (I’d like to call it 'bra line'), the line of your bolster should be at this line, so that your lumbar are free and left open. Knees should not be wider than your hip. Keep knees and shins anchored to the floor. Safety, safety, safety! You shouldn’t feel and pain or uncomfortable stretch. When you do feel pain, come out of the pose a little, use props to help you get back. When do it right, you should feel relaxed and your body prepares you to go into meditation. Sometimes your feet are numb after staying for a long period of time, this is normal.
这个体式受益所有人，尤其适合运动员、久坐久站的上班族。体式看似简单，然而它是一个中级体式，最重要的是安全、安全、安全！不是所有的人都需要把上半身躺下来，根据你的身体找到适合你的卧英雄式。建议首次尝试的同学一定要找到有经验的老师指导进入进出的练习。 This posture is for everyone, especially for athletes or people who sit or stand for a long time. While looks simple, it is an intermediate pose. Safety first! For people who have never practiced this pose before, it is suggested to practice with a teacher’s in-person instruction for the first time, especially for people with knee and back problems. 卧英雄式的姐妹体式会在未来几期分享，敬请期待！ Sister pose of Supta Virasana will be shared in the next coming posts, stay tuned! 有兴趣正确练习这个体式的同学或者希望用正确方式打开瑜伽的同学，福利来了！ 5月8日起我会提供1对1课程，从基础学起安全正确的练习。前三位约课的同学可以赠送额外一节1对1课程。欢迎下图扫码约课！ This coming May, I will offer private one on one session including the instructions of this pose in details. If you want to know how to practice this pose safely, or practice yoga the right way, scan the QR code to book a class. The first three people will each enjoy one more private class free.
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